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Drill |
Jumpsoles - Plyometrics |
Reps |
Sets |
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Warm-up |
Run for 5 minutes at a slow pace. Do some high knee skips while running.
Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature while also increasing the body’s muscle temperature. By increasing muscle temperature you are helping to make the muscles loose, supple and pliable. This is essential to ensure the maximum benefit is gained from your stretching.
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Stretch |
Stretch for 5 minutes. You should be 100% warmed up. |
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120 max ground touches |
It is wise not to perform too many repetitions in any one session and since it is a quality session, with the emphasis on speed and power rather than endurance, split the work into sets with ample recovery in between. |
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| 1 |
Skipping High Knee: |
Power off the toe, bring the knee up as high as you can. 1 times down and back. |
Gym
Floor |
2 |
| 2 |
Bounding: |
Jump forward with both feet together, lead immediately into the next jump, go for height and distance. 1 times down and back. |
Gym
Floor |
2 |
| 3 |
Double 180 Turns: |
Jump up and turn 180 then back again. Go down the floor. Balance |
Gym
Floor |
2 |
| 4 |
Depth Jumps: |
Step off a box, land & jump straight up. Use arms to explode up. 1st time bend at the knees as you land, just to get used to landing correctly. Next time we’ll not bend as far and jump sooner and quicker. Less bend. Quicker reaction. |
10-12 |
2 |
